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IntermediateCorePull-Up BarIsolation

Hanging Knee Raise

A bodyweight exercise that targets the lower abdominals and hip flexors. Hanging knee raises also engage grip and shoulder stabilizers for a challenging core workout.

Hanging Knee Raise demonstration

Visual demonstration — Hanging Knee Raise

Muscles Worked

Rectus Abdominis (Primary)Hip FlexorsObliques

Step-by-Step Instructions

  1. 1Hang from a pull-up bar with an overhand grip.
  2. 2Engage your core and keep your legs together.
  3. 3Bend your knees and raise them toward your chest.
  4. 4Lower your legs with control back to the starting position.

Training Recommendations

Strength
Sets4-5
Reps3-5
Rest3-5 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20+
Rest30-45 sec

Tips & Variations

  • Avoid swinging—use slow, controlled motion.
  • Exhale while lifting your knees.
  • Keep your shoulders down and away from your ears.

Common Mistakes to Avoid

  • Using momentum to swing legs.
  • Not fully engaging the core.
  • Shrugging shoulders toward ears.

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